Warm-Up.
Banded Scarecrow x 30-60 seconds each position
Squat Therapy x 5 reps @ 3311 tempo
Followed by…
Two Sets:
Plank Shoulder Taps x 30 seconds
Air Squats x 30 seconds
Rest 30 seconds
Plank Walks x 30 seconds (15 seconds each direction)
Jumping Squats x 30 seconds
Rest 30 seconds
Wall Climbs (or Handstand Hold) x 30 seconds
Burpee Broad Jumps x 30 seconds
Then…
In teams of three, alternating complete rounds, complete as many rounds and reps as possible in 15 minutes of:
14 Calories of Rowing
7 Thrusters (155/105 lbs)
7 Strict Pull-Ups
Rest until the running clock reaches 20:00, and then…
In teams of two, alternating complete rounds, complete as many rounds and reps as possible in 15 minutes of:
14 Calories of Rowing
14 Toes to Bar
A. AMRAP in 15 minutes of:
340m Run
7 Thrusters (105 lbs)
7 Strict Pull-Ups
Rest 2:00
3 rounds + 1 thruster
B. AMRAP in 15 minutes of:
340m Run
14 Toes to Bar
Rest 2:00
3 rounds + 7 TTB
A. 7 rds + 14 cals
B. 6rds + 14 cals
Sat WOD – modified for solo work WU + 10 Min TM Run with nasal breathing only – 1.363 miles A. 3 Rounds for times with 2 min rest between rounds 14 Cal Row – 55s / 1:00 / 1:01 7 Thrusters @ 85# – UB, 5/2, 5/2 7 Strict Pull ups – 4/singles all rounds 2:48 / 3:00 / 2:53 B. 3 Rounds for times with 90s rest between rounds 14 Cal Assault Bike – 1;24 / 1:24 / 1:15 14 T2B – 9/5 all rounds (9 kipping / 5 strictish) 2:14 / 2:13 / 2:08 C. 3 Sets… Read more »
Great work on all these rounds. I was looking forward to the challenge of thrusters at the Rx weight. Or for one round! Good job on the rower!
Friday’s WOD – Taken from Fitness and then modified to replicate what I thought Performance would be like and a little to my liking..
A. 5 Sets
Bench Press x 8 reps – 65#, 75, 95, 95, 105
DB Triceps Ext x 8 – 10#, 15, 20, 20×6, 20×6
Rev Snow Angels x 20
B. 5 Rounds for time – 9:00
12 Alt Pistols
12 DB Push Press @ 30#
6 BBJO @ 20″
C. Power Abs
2 Sets
Straight leg sit ups x 20 into 20s Hollow hold into straight leg lift with pulse at the top x20
So, Friday’s keeps disappearing. Does anyone else have that issue? It doesn’t show up anymore, even though it was there yesterday at times. Weird.
This was the first Friday that hasn’t shown up for me. I’m kinda dumb…it was on BTWB and I didn’t think to look there. I just looked at what Fitness was doing and figured it had to be something similar…so I modified that to my liking.
I didn’t see it either.
Stayed in the basement today after a mid-March snow!
A. 44 lb kb thrusters and kb rows
1:1 work/rest
5+8
B. Rows and Vups
7+6
I pushed both pieces hard and felt great.
That is some great work Mike…way to push hard!!